Power bowls. Foods that fuel farmers

Summer is go-time for farmers and power bowls are a great way to fuel your busy days while also having a meal to look forward to.

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Packed with protein, fibre and fresh ingredients, these customizable beauties are perfect for any quick meal, whether its lunch or dinner, in the field, on a camping trip or around your kitchen table.

These complete, balanced meals offer long-lasting satisfaction and sustained energy thanks to their whole grains and added protein. They also come with plenty of colourful vegetables and toppings like nuts, seeds or cheese.

Food prep

Preparation is key to quick and easy power bowls. Cook a big batch of grains. These can be frozen in convenient portion sizes for several months. You can also pre-chop your veggies, cook your protein and get your favourite dressing ready to go.

Experiment and have fun with ingredient combinations. If you’re not sure where to start, draw inspiration from what’s in season and what’s in your fridge.

There are few hard rules, but there is a general framework for whipping up a satisfying power bowl.

Leafy greens: Start with a base of fresh greens like spinach, kale, or romaine (about two cups per person). The darker the greens, the bigger the nutritional punch.

Veggies and fruit: Add about half a cup of raw, cooked or pickled vegetables and fruits per person. Use what you have on hand. Things like bell peppers, beets, strawberries, pineapple, corn, tomatoes, zucchini or carrots are all options, but far from the end of the list. Vary your cutting technique. Julienne or shaved zucchini instead of rounds, for example, gives added interest.

Grains and starches: Add about half a cup of cooked whole grains per person for long lasting energy and extra nutrients. Options include quinoa, brown rice, wheat berries, barley, bulgur, wild rice, etc. If none of those pass muster around your table, try whole grain pasta, soba buckwheat noodles or rice noodles to bulk up your bowls.

Protein power: Choose chicken, beef, pork, fish or other lean animal protein to top your bowl. Or pick canned tuna, salmon or eggs. Plant-based proteins are also excellent options on their own or in combination with animal protein. This could include cooked beans, chickpeas, lentils or beautiful green edamame beans (immature soybeans). You can also add a few ounces of tofu or tempeh prepared in your favourite style. Whatever you choose, you should plan for about three ounces of meat or a half cup of beans per person.

Flavourful touches: The toppings add the finishing touch to your bowl and are your opportunity to balance the texture, flavour and colour of your ingredients. Make them fun, vibrant and tasty. If you need more crunch, add nuts, seeds, croutons, roasted chickpeas, raw ramen noodles, crumbled nacho chips, etc. For something creamy, add avocado, goat cheese, feta or shredded cheddar. For a final a punch of flavour, you can add Parmesan, blue cheese, citrus zest, olives, fresh herbs, pickles or dried fruit.

The dressing: This should be about one to two tablespoons per person. Whether it’s a light and zippy vinaigrette, a smooth creamy dressing or a nut or tahini-based dressing, choose whatever salad dressing you like best and will match your power bowl. You can also serve a few different dressings on the side to let each person dress their own bowl. Keeping the dressing to the side also helps store any leftovers for another day.

– Getty Stewart is a professional home economist and food educator helping home cooks select, store and serve everyday fresh food. For more recipes, preserves and kitchen tips visit gettystewart.com.